1. Physical Preparation and Multi-Jumps
Dave Rowland BSc MBA ASCC CSCS
and
Rob Thickpenny BA (Hons), UKA3, MSMA

2. Multi-Jumps
Develop the essential physical qualities for athletic performance including running
Multi-Jumps exercises are a quick powerful movement using a pre-stretch or countermovement, that involves the stretch-shortening cycle (SSC)
The Myotatic stretch reflex – protective mechanism
Develops the elastic properties of the muscles and MTU
Recruitment of more type IIx fibres so positive implications for sprinters, throwers and jumpers
What about endurance athletes?

3. Athlete produces force in an initial jump/hop/step
Force Production
Athlete produces force in an initial jump/hop/step
Force Reduction
As the athlete lands, impact forces must be rapidly controlled
Force Transfer
Force which has been effectively controlled is utilised in the SSC and reused

4. Strength – Speed Continuum
Max strength Strength speed Speed strength Max speed
HIGH FORCE HIGH VELOCITY
Heavy Back Squat Olympic Lifting Med ball/p bag Plyometrics throws

5. Critical factors
Movement competence at all costs – double footed jumps underpinned by squat pattern & SL exercises underpinned by lunge pattern
Preparation for landing:
Dorsi-flexed pre-tensioned ankle – ankle ‘stiffness’
Braced trunk
Anticipate the landing and be reactive
Cue the athlete to “attack the floor”
Well developed trunk control and joint control before prescribing advanced methods and the height from which the athlete lands

6. Considerations
No pre-existing injuries (particularly knees and heels) before attempting jumping type exercises
Best performed on an even grass surface or a sprung floor/plyometric mat – caution is needed with some athletic surfaces such as Mondo.
Quality not quantity – always minimum GCT
Slow SSC = >250ms; fast SSC = <250ms
If it looks good it probably is good – ‘shape’

7. Recommended contact times per session:
Beginner (no experience) 80–100
Intermediate (some experience)
Advanced (considerable experience)
Baechle T., Earle R., 2000
Ability to Back Squat 1.5 x BW is not an accurate or appropriate indicator of whether an athlete is ready to commence a MJ programme.
Neuromuscular recovery and movement quality must guide exercise prescription, reps, sets and load

8. Multiple Jumps & Hops (Intensity) Underpinning Movements
Depth jumping/Shock Training
Shock Training
Bounding
High intensity jumping
Multiple Jumps & Hops (Intensity)
Hurdle Jumps
Box-to-box
Steps
Obstacle jumps
Calf jumps
Bunnies
Easy Bound Variations
Hops & Skips
Multi-directional & rotational
Multiple Jumps & Hops (Technique)
CMJ
Jumps to box + stabilize
Single-Hops
Standing Long Jump (broad jump)
Jumps in place
Squat Patterns
Lunge Patterns
Proprioceptive work & drills
Underpinning Movements

9. Squat jumps (hands on hips)
Practical options
Squat jumps (hands on hips)
Countermovement jump (hands on hips) + arms
Jump to box (30-70cm)
Hop and stick: R to R, L to L, L to R, R to L.
Drop jump to pause (bilateral and unilateral)
Jump over hurdle into vertical jump
Depth jump (30-60cm)
Power skips for height and distance
Pogo jumps
Hopping
Single leg bounding